for a bulking routine, what would be a good way to do these? I'm not sure how I would go about counting these since you can't really do them fluidly. Would doing as much weight as I can 8 times, resting for 2 mins, and then continuing for another 5 sets be reasonable? I just don't know.
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deadlifts
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Warboss Alex
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yes, they're probably the best mass builder out there (better than squats but not by much) if you persevere. 5 sets is not reasonable at all!eminence said:
for deadlifts I like 2 x 5 as a starting point and then adjust from there. you can switch to 3 x 3 or singles even a higher rep range (1 x 10) when you start stalling.
however I'm concerned about your 'not do them fluidly' thing.. they're extremely dangerous if you don't pull correctly, so research the proper form.
yeah i guess watching the ronnie coleman videos of him doing deadlifts wouldn't be such a great idea. In that he just did a ton of weight once, rested, then moved up to a higher weight. But you have me confused, does 2 = sets and 5 = reps in 2x5? Just trying to figure out which would be best for me.
Warboss Alex
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NOBODY SHOULD EVER COPY WHAT RONNIE COLEMAN DOES lol. His form is atrocious.eminence said:
yes, two sets of five reps.. start with that for now.
Warboss Alex
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and let me see the rest of your routine..
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the video section of ironaddicts.com has a link to a lot of good form videos and links to other powerlifting type sites that have videos of all the major lifts and accessory lifts. I think you have to make an account there to be able to see them.
Still experimenting some, but i'm rather inexperienced with bodybuilding so I would love some suggestions, I just started about 2-3 weeks ago so I know i'm not pushing hard enough...I tried to base it off diesel's guide with a little bit more suggestions from my school's weight training instructor. All are done with appropriate weight, I try to increase my weight each week by 5lbs. Also I do ab's every other day.
Monday - Chest & Biceps
Bi's: Standing Barbell Curl 8 reps x 3
Standing Alt. Dumbell Curl 8 reps x 4
Chest: Widegrip bench press 8 x 5
Dips - Not hanging any weights right now, 8 x 3
Tuesday - Back & legs.
Back: Deadlifts (not sure of appropriate amount here)
Pull ups 8 x 5.
Legs: Squats 8 x 3
Leg press: 8 x 3
Leg curl: 8 x 3
Wednesday - Delts & Traps
Delts: DB Military Press: 8 x 3
DB Lateral Raise: 8 x 2
DB Front Raise: 8 x 2
Traps: DB Shrugs 8 x 4
Thursday - Tri's & Bi's
Tri's: Close Grip Bench Press 8 x 3
Two arm DB extensions 8 x 3
Kickbacks 8x3
Bi's: Seated Barbell Curl 8 x 3
Seated DB Curl 8 x 3
Friday - Chest & legs
Chest: Widegrip Bench Press 8 x 5
DB Flyes: 8x3
DB Benchpress: 8x2
Legs: DB Stiff legged dead lift 8 x 3
Lunges 8x3 each leg.
Saturday - Rest
Sunday - Rest
Monday - Chest & Biceps
Bi's: Standing Barbell Curl 8 reps x 3
Standing Alt. Dumbell Curl 8 reps x 4
Chest: Widegrip bench press 8 x 5
Dips - Not hanging any weights right now, 8 x 3
Tuesday - Back & legs.
Back: Deadlifts (not sure of appropriate amount here)
Pull ups 8 x 5.
Legs: Squats 8 x 3
Leg press: 8 x 3
Leg curl: 8 x 3
Wednesday - Delts & Traps
Delts: DB Military Press: 8 x 3
DB Lateral Raise: 8 x 2
DB Front Raise: 8 x 2
Traps: DB Shrugs 8 x 4
Thursday - Tri's & Bi's
Tri's: Close Grip Bench Press 8 x 3
Two arm DB extensions 8 x 3
Kickbacks 8x3
Bi's: Seated Barbell Curl 8 x 3
Seated DB Curl 8 x 3
Friday - Chest & legs
Chest: Widegrip Bench Press 8 x 5
DB Flyes: 8x3
DB Benchpress: 8x2
Legs: DB Stiff legged dead lift 8 x 3
Lunges 8x3 each leg.
Saturday - Rest
Sunday - Rest
Warboss Alex
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(a mon wed fri routine.. change the days as you want, just leave a day between workouts and two days of rest)
squat variation 2 x 5
squats 1 x 20 or leg press 1 x 30
stiff leg deadlifts or good mornings 3 x 10-15
calves 1 x 15 (hold the negative for 10 seconds)
bench variation 2 x 5
another bench variation 2 x 8-10 (different to the first) or dips
(e.g. incline barbell 2 x 5 and flat db 2 x 8-10)
shoulder press 2 x 8-12
tricep exercise 2 x 10-15
deadlift variation 2 x 5
row or chin/pulldown 2 x 8
bicep exercise 2 x 8-12
forearm exercise 2 x 15
Plug abs in wherever you like, twice a week, weighted. (even on off days if you like, just do them)
enjoy.
squat variation 2 x 5
squats 1 x 20 or leg press 1 x 30
stiff leg deadlifts or good mornings 3 x 10-15
calves 1 x 15 (hold the negative for 10 seconds)
bench variation 2 x 5
another bench variation 2 x 8-10 (different to the first) or dips
(e.g. incline barbell 2 x 5 and flat db 2 x 8-10)
shoulder press 2 x 8-12
tricep exercise 2 x 10-15
deadlift variation 2 x 5
row or chin/pulldown 2 x 8
bicep exercise 2 x 8-12
forearm exercise 2 x 15
Plug abs in wherever you like, twice a week, weighted. (even on off days if you like, just do them)
enjoy.
donjuanjovi
Senior Don Juan
Start very light, even with a bare bar. Get your form down before you get into any serious weight. Improper form during a deadlift could cause very serious injury to your lower back!